Nutrition Ideas for the New Year
Keeping it Real
by Tri-Sition Area's coach Dawn Elder
As the new year is upon us, so are the New Year "resolutions" that we have made. Some of your resolutions may be about weight loss. As athletes, there usually is a fine line between fueling our workouts, recovering from workouts and maintaining our strength. While there are many formulas that exist with respect to carbohydrate/ fat/ protein rations, many of us are looking at how to apply these to the real world. The method that makes the most sense is to have real weight management by eating real food.
We are surrounded by gels, powders, bars, blocks, gummies and all sorts of "food" for training. When life gets busy, it is easy to grab something like that for "quick energy". What is critical to keep in mind is that there are specific purposes for those products and they are useful when we are actively training. Consuming those at any other time is just adding empty calories and that quick energy will have an even quicker crash.
The next solution that many of us turn to is processed food. We turn to pre-prepared meals, cooking short cuts such as processed meats and cheese, chips and engineered food. The challenge is that the body does not recognize most of this as real food and thus misses some of the vital nutrients needed from food.
The solution is to stick to real food. If you know where your food came from and what is in it, chances are so does your body. The fewer the ingredients the better it is for you. When we start to look for nutrient dense food rather than only energy dense food, our bodies will too and we will learn to use those nutrients as long lasting energy. Even your fat sources should come from natural sources such as olive oil, nuts an avocados. Trans-fat and low fat are just not descriptions that apply to natural food. If it comes in a box or a bag chances are it is not "real".
So as you go through your day, watch your patterns and habits of convenience. Work to make small changes towards eating real food and less processed food. Give yourself time to adjust to the taste of real fruits, vegetables, lean meats and nuts. Soon processed food will no longer even taste good to you. Here is to being REAL this year!
For questions or comments contact Coach Dawn Elder at dawn@trisitionarea.com
Thursday, December 30, 2010
Wednesday, December 8, 2010
Product Review
Product Review
By: Mary Joe Pugh
Hydration Belt
Nathan and FuelBelt
The dilemma of the long run...where do I hide my bottles so I can catch a drink when I need one? I used to do that, but one morning my bottle disappeared and I was without hydration. The worst part is that, while it was 5am (still about 80 degrees and humid), a neighbor saw me drop the bottle on the curb, and I later saw her walking through the neighborhood with a bottle exactly like the one that disappeared!!!! Maybe she thought I was throwing it away? Well...she saw me put it down, it was full of ice, and she knows I run loops in the 'hood. But, I digress...the bottle was gone when I needed it.
I decided to get a hydration belt so I would always have drinks. The big question is...which one do I choose? There are so many styles. When you are selecting a hydration system you need to try it on if possible to see if it will work for you. The easiest option for a shorter run or a race where there will be support but you want something just in case is a hand held bottle. These have a strap that wraps around your hand so you don't drop the bottle. If you like to carry a bigger bottle, there are some that hold a single big bottle in the back...I hated it (but I have friends who love those!). For me the bouncing up and down in the back was a problem. I got a two smaller bottle system with the bottles on the side of the back. I was sure that would work, but my arms hit the bottles as I ran. This system seems to work better for people with a longer torso.
I have a four bottle Fuel Belt and an Amphipod belt that I like for some runs...not too much bouncing on the back, and a number of bottles so you can carry a couple of different types of drinks. I like the Fuel Belt, but I lost some weight, so if I wanted to keep using that I need to buy a different size. The Amphipod is more adjustable, but I like to freeze at least a few of my bottles so they are cold later in the run. It's impossible to "clip" them into the Amphipod belt when they are frozen. My latest favorite is the two larger bottle Fuel Belt. It is adjustable for different sized people, and you can freeze one bottle and have the other with ice in it at the start of the run, so you have cold drink for at least most of the way. Some of my friends run with a camel back. I don't enjoy that for a long run because of the bouncing on my back.
The great thing is that there are many options from which to choose. The dilemma is figuring out the one that will work best for you. When you are shopping, put the belt on and see how it fits on your torso, how it might feel on you back or hips, and consider your preferences regarding drinks. You'll come up with a great drink system that makes your longer runs more enjoyable!
By: Mary Joe Pugh
Hydration Belt
Nathan and FuelBelt
The dilemma of the long run...where do I hide my bottles so I can catch a drink when I need one? I used to do that, but one morning my bottle disappeared and I was without hydration. The worst part is that, while it was 5am (still about 80 degrees and humid), a neighbor saw me drop the bottle on the curb, and I later saw her walking through the neighborhood with a bottle exactly like the one that disappeared!!!! Maybe she thought I was throwing it away? Well...she saw me put it down, it was full of ice, and she knows I run loops in the 'hood. But, I digress...the bottle was gone when I needed it.
I decided to get a hydration belt so I would always have drinks. The big question is...which one do I choose? There are so many styles. When you are selecting a hydration system you need to try it on if possible to see if it will work for you. The easiest option for a shorter run or a race where there will be support but you want something just in case is a hand held bottle. These have a strap that wraps around your hand so you don't drop the bottle. If you like to carry a bigger bottle, there are some that hold a single big bottle in the back...I hated it (but I have friends who love those!). For me the bouncing up and down in the back was a problem. I got a two smaller bottle system with the bottles on the side of the back. I was sure that would work, but my arms hit the bottles as I ran. This system seems to work better for people with a longer torso.
I have a four bottle Fuel Belt and an Amphipod belt that I like for some runs...not too much bouncing on the back, and a number of bottles so you can carry a couple of different types of drinks. I like the Fuel Belt, but I lost some weight, so if I wanted to keep using that I need to buy a different size. The Amphipod is more adjustable, but I like to freeze at least a few of my bottles so they are cold later in the run. It's impossible to "clip" them into the Amphipod belt when they are frozen. My latest favorite is the two larger bottle Fuel Belt. It is adjustable for different sized people, and you can freeze one bottle and have the other with ice in it at the start of the run, so you have cold drink for at least most of the way. Some of my friends run with a camel back. I don't enjoy that for a long run because of the bouncing on my back.
The great thing is that there are many options from which to choose. The dilemma is figuring out the one that will work best for you. When you are shopping, put the belt on and see how it fits on your torso, how it might feel on you back or hips, and consider your preferences regarding drinks. You'll come up with a great drink system that makes your longer runs more enjoyable!
Sunday, December 5, 2010
Coaches Corner - December
Rest & Recovery... Most Important!!
By Coach Jen Rulon
www.tribalancecoaching.com
Do you feel guilty when you don’t get your Monday swim workout in and then make it up on Tuesday? Do you feel bad if you don’t get your 2 hour bike ride in on Saturday? So then you go do the long bike after your 15 mile run on Sunday to “flush out the legs” right?
We triathletes, generally a Type A personality, always strive for the best. We strive to be the best swimmer, best spouse/girlfriend/boyfriend, best cyclist, best co-worker and the best runner to name a few. Most of us have a 40 hr week job, family and friends along with many weekly hours of training. It's no surprise we sometimes forget about ourselves. Because we tend to be over achievers, we don’t listen to our bodies as much as we should. Think about it… How often do you go workout feeling sore, fatigued and not really motivated but the schedule is pushing you? Even your heart rate is above normal but you have to get that workout in don't you?
What do we call this? As coaches, we call this over training. What is over training? Over training can be defined as the state where the athlete has been repeatedly stressed to the point where rest is no longer adequate to allow for recovery. Over training is a collection of emotional, behavioral and physical symptoms and is known as “burnout” or “staleness.”
Now don’t get confused about being sore and tired after a hard workout. You will feel as such when you are training for all three sports. Fatigue is going to happen. Training includes getting the right type and amount of physical stress followed by the necessary amount of rest. The rest period is where you become stronger and recover for your next workout. Over training is consistent exhaustion which continues even after planned recovery periods. The most common symptom is fatigue. The athlete may become moody, easily irritated, experience changed in sleep patterns, loose desire and motivation for the sport and even become depressed. Some athletes may have decreased appetite along with weight lost. Your body needs to recover. That's simple physiology. Listen to your body! It is critical to allow the body to repair, either through rest or easy recovery workouts.
How does an athlete get this way and how can an athlete avoid over training?
Develop a training plan or hire a coach that can do it for you.
To develop a training plan, be sure to use periodization. Developing your own training can be overwhelming when your schedule is already overloaded. Consider hiring a coach to help develop a personal program. Ensure that you stick to your goals and give yourself enough time to rest and recover. Adhering to a calculated plan of attack will keep you from logging junk miles and focus on quality training. Triathletes tend to log junk miles for some reason...
Set goals and stick to your plan
Set goals and be realistic about them. Are you a 1st year triathlete and want to do an Ironman? That is an amazing and attainable goal but you'll need to work your way up to it. Ironman training can be too taxing for 1st year triathletes… especially for someone who's been inactive for a while. Take your time and do it right. Setting goals too high may push your training beyond your capacity, which could lead to over training.
Another very important tip is to stick with your training plan. Stick with your plan not your partners plan. If you have all intentions to go nice and easy but you see everyone pushing it, you may tend to push it with them. Don’t copy anyone else’s schedule…stick with your own.
Keep a log
A training log is a great way to monitor your progress. It is also a useful tool for keeping an eye on your body and its level of fatigue. Not only should you keep track of your distance and the intensity of your workouts but AM heart rate, weight, how the workout felt, the number of hours of sleep and if you are fatigue as well. Any significant change may signal over training.
Eat and Sleep well
Make sure you are getting enough calories but make sure it is the right proportions of carbohydrates, protein and fat. Don’t forget about the vitamins and minerals which your body needs. A diet high in fresh fruit and vegetables, lean beef and whole grain could give you great results and keep you from running down your body.
We tend to forget how important sleep is to the recovery process. If your plan calls for a rest week, REST!! A lot of us athletes forget how important sleep is to the recovery process. The amount and quality of sleep you get both affect your body’s recovery AND it's ability to improve and perform.
By ensuring you are getting enough quality sleep, along with proper eating, keeping a log, setting your goals and developing a plan, you will reduce fatigue and avoid over training. In addition, you'll better remember to keep a smile on your face.
On the bike you need to look down the trail at upcoming obstacles. This is done by focusing on someone ahead or looking for rocks, roots, drops and tight turns. Look in the direction you want the bike to go. If you are trying to avoid something and you look at it, you're going to hit it.
Please feel free to email Coach Jen at jen@trisitionarea.com with your questions or comments.
Train Well!
By Coach Jen Rulon
www.tribalancecoaching.com
Do you feel guilty when you don’t get your Monday swim workout in and then make it up on Tuesday? Do you feel bad if you don’t get your 2 hour bike ride in on Saturday? So then you go do the long bike after your 15 mile run on Sunday to “flush out the legs” right?
We triathletes, generally a Type A personality, always strive for the best. We strive to be the best swimmer, best spouse/girlfriend/boyfriend, best cyclist, best co-worker and the best runner to name a few. Most of us have a 40 hr week job, family and friends along with many weekly hours of training. It's no surprise we sometimes forget about ourselves. Because we tend to be over achievers, we don’t listen to our bodies as much as we should. Think about it… How often do you go workout feeling sore, fatigued and not really motivated but the schedule is pushing you? Even your heart rate is above normal but you have to get that workout in don't you?
What do we call this? As coaches, we call this over training. What is over training? Over training can be defined as the state where the athlete has been repeatedly stressed to the point where rest is no longer adequate to allow for recovery. Over training is a collection of emotional, behavioral and physical symptoms and is known as “burnout” or “staleness.”
Now don’t get confused about being sore and tired after a hard workout. You will feel as such when you are training for all three sports. Fatigue is going to happen. Training includes getting the right type and amount of physical stress followed by the necessary amount of rest. The rest period is where you become stronger and recover for your next workout. Over training is consistent exhaustion which continues even after planned recovery periods. The most common symptom is fatigue. The athlete may become moody, easily irritated, experience changed in sleep patterns, loose desire and motivation for the sport and even become depressed. Some athletes may have decreased appetite along with weight lost. Your body needs to recover. That's simple physiology. Listen to your body! It is critical to allow the body to repair, either through rest or easy recovery workouts.
How does an athlete get this way and how can an athlete avoid over training?
Develop a training plan or hire a coach that can do it for you.
To develop a training plan, be sure to use periodization. Developing your own training can be overwhelming when your schedule is already overloaded. Consider hiring a coach to help develop a personal program. Ensure that you stick to your goals and give yourself enough time to rest and recover. Adhering to a calculated plan of attack will keep you from logging junk miles and focus on quality training. Triathletes tend to log junk miles for some reason...
Set goals and stick to your plan
Set goals and be realistic about them. Are you a 1st year triathlete and want to do an Ironman? That is an amazing and attainable goal but you'll need to work your way up to it. Ironman training can be too taxing for 1st year triathletes… especially for someone who's been inactive for a while. Take your time and do it right. Setting goals too high may push your training beyond your capacity, which could lead to over training.
Another very important tip is to stick with your training plan. Stick with your plan not your partners plan. If you have all intentions to go nice and easy but you see everyone pushing it, you may tend to push it with them. Don’t copy anyone else’s schedule…stick with your own.
Keep a log
A training log is a great way to monitor your progress. It is also a useful tool for keeping an eye on your body and its level of fatigue. Not only should you keep track of your distance and the intensity of your workouts but AM heart rate, weight, how the workout felt, the number of hours of sleep and if you are fatigue as well. Any significant change may signal over training.
Eat and Sleep well
Make sure you are getting enough calories but make sure it is the right proportions of carbohydrates, protein and fat. Don’t forget about the vitamins and minerals which your body needs. A diet high in fresh fruit and vegetables, lean beef and whole grain could give you great results and keep you from running down your body.
We tend to forget how important sleep is to the recovery process. If your plan calls for a rest week, REST!! A lot of us athletes forget how important sleep is to the recovery process. The amount and quality of sleep you get both affect your body’s recovery AND it's ability to improve and perform.
By ensuring you are getting enough quality sleep, along with proper eating, keeping a log, setting your goals and developing a plan, you will reduce fatigue and avoid over training. In addition, you'll better remember to keep a smile on your face.
On the bike you need to look down the trail at upcoming obstacles. This is done by focusing on someone ahead or looking for rocks, roots, drops and tight turns. Look in the direction you want the bike to go. If you are trying to avoid something and you look at it, you're going to hit it.
Please feel free to email Coach Jen at jen@trisitionarea.com with your questions or comments.
Train Well!
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